Related Articles

Rice and beans are a popular combination in many different cultures around the world, and for good reasons. They’re both economical and create a filling dish that’s low in fat and packed with complex carbohydrates. In addition, rice and black beans are high in protein and have at least 10 percent of seven vitamins and minerals.

Basics

Nutritional values are for one serving made from one-half cup of cooked white rice and one-half cup of black beans. This serving has 217 calories and 0.68 grams of fat. It also has 42 grams or 32 percent of your daily intake of energy-providing, complex carbohydrates.

Protein and Fiber

When you mix rice with black beans the result is not only high in protein, it also has all the amino acids, so you get complete protein. One-half cup each of cooked white rice and black beans provides 9.6 grams of total protein, with about 80 percent coming from the black beans. The beans also contribute most of the fiber, with the combined dish providing 7.8 grams, or 20 percent of men’s and 31 percent of women’s recommended daily intake. Beans are one of the best sources of soluble fiber, which helps lower cholesterol and keeps blood sugar balanced.

Folate

Folate’s role in the metabolism of DNA and amino acids makes it essential for the development of new cells. In that role, sufficient folate is needed to make red blood cells, to prevent birth defects during the first few weeks of pregnancy and to support children’s growth spurts. Folate removes an amino acid called homocysteine from the blood by converting it into other beneficial substances. This may help your heart because high levels of homocysteine are associated with an increased risk of cardiovascular disease. One-half cup of white rice combined with one-half cup of black beans has 205 micrograms of folate, which is 51 percent of the recommended daily intake.

Iron

In addition to carrying oxygen, iron is part of hundreds of enzymes that have a variety of jobs, including energy production. Your immune system depends on iron for the normal growth of white blood cells that kill invading bacteria. The recommended daily intake for men is 8 milligrams throughout their adult life. Women need 18 milligrams until the age of 51, and then they only need 8 milligrams. You'll get 2.75 milligrams from one-half cup each of white rice and black beans.

Magnesium

Magnesium has the ability to carry an electrical charge, which gives it an essential role in nerve stimulation and muscle contraction. Where calcium stimulates cardiovascular muscles to contract, magnesium makes them relax. Working together, they maintain your heart beat. Magnesium may also lower blood pressure by relaxing muscles in blood vessel walls, which lets blood circulate more easily. A serving of white rice and black beans provides 69 milligrams of magnesium, which gives men 16 percent and women 21 percent of their daily intake.

Nutrient Boost

If you use brown rice instead of white rice, you’ll double the amount of magnesium, potassium and zinc, and add six times more fiber. Even though rice and black beans are quite nutritious, the dish lacks vitamins A and C. Adding tomato or sweet peppers adds about 10 to 20 percent of the daily value of vitamin C. If you include spinach or carrots you'll boost both vitamins A and C.

About the Author

Sandi Busch received a Bachelor of Arts in psychology, then pursued training in nursing and nutrition. She taught families to plan and prepare special diets, worked as a therapeutic support specialist, and now writes about her favorite topics – nutrition, food, families and parenting – for hospitals and trade magazines.